Lost 23lbs in a week!!


Did I capture your attention?  

It’s true;  I had a client lose 23lbs in one week.  You know how?  We took salt out of his diet.  That’s how much water weight he lost in a week.  Other clients lost an average of 5-10lbs in a week by reducing sodium.  In fact, I lost 7 lbs in a week when I reduced sodium from my diet.

Sodium is actually a necessary mineral for the body.  The problem is that we ingest too much of it.  The two primary issues with ingesting too much sodium is bloat and hypertension.

So, here is a list of food where sodium in surprisingly high.  These are in no specific order.

1.  CANNED ANYTHING – tomato sauce, beans, veggies, soup, tuna fish, etc.  Unless it says “no salt added” or “very low sodium” it is too high in sodium to be considered healthy.

2. SALAD DRESSINGS – especially the low fat variety.  I suggest making your own or replacing dressing with balsamic vinegar or fresh citrus juice.  I prefer lime juice, myself.

3. DAIRY – especially cottage cheese, but all dairy is relatively high in sodium.  Removing dairy from my diet caused me to lean out a lot.

4. CHICKEN – most poultry is injected with a salt solution to make it more tender.  Butterball and Southern Farms are two brands that inject their meat.  Purdue does not.  There should be less than 75mg of sodium per serving.  Injected chicken typically has 250mg per serving.

5. PROCESSED MEATS – deli meat, sausage, bacon, ham, jerky, salami, hot dogs, etc are all very high in sodium.

6. CONDIMENTS/SAUCES – ketchup, BBQ sauce, any Asian sauce, some mustards, pickles/relish, etc

7. BREADS – bagels are very high, flour tortillas, sandwich bread, etc.  This is just another reason to avoid processed foods.

8. FROZEN MEALS – most frozen fruits and vegetables that don’t have a sauce are sodium free, but everything else is typically pretty high.

9. PROCESSED FOODS – chips, pretzels, crackers, box mixes, anything preseasoned, cookies, etc

10. BARS –  many protein or energy bars are high in sodium.  They tout all the reasons they are healthy but many are not.  Read the nutrition labels.

Reducing sodium is a great way to lose weight and reduce the risk of diabetes and hypertension.  Try removing or reducing the items from this list and watch the scale move.


In The Name Of NEAT


In The Name Of NEAT

I just went grocery shopping and saw all of these grocery carts abandoned all over the parking lot. Another great way to get Non Exercise Activity (NEAT) into your day is to take the time and energy to walk your cart to the cart collection area of the parking lot instead of leaving it someplace close and convenient. Burns calories and helps keep the parking lot neat too!!

Father’s Day


Father’s day usually means family and food.  A few things you can do to enjoy the day and still hit your goals ate to:

1. Eat before you go to an event

2. Bring a covered dish with you that you know is healthy and yet yummy for all.

3. Peruse all of your options first and then choose one decadent item that you really want.  Eat only one serving of it. Savor and enjoy it without guilt.

4. Limit yourself to 1 alcoholic drink it you are a woman and 2 if you are a man. Remember, you want to lose weight.  Alcohol works directly against that goal.  Most diets wouldn’t allow you any, and in truth, unless you really crave something I would forego the drinking too and avoid the empty calories and increase in blood sugar.

I hope this helps!  Enjoy your Father’s day weekend!!

Cooking with Color


Cooking with Color

For the rest of this week, try to add as much color to each meal as you can in the form of fruits and vegetables. Then, take a picture of it and post it to my blog with the recipe. How colorful can you get?